Important Notes Before You Start:
- Warm-up: Always perform a 5-10 minute warm-up before each workout (light cardio, dynamic stretches).
- Cool-down: Always perform a 5-10 minute cool-down after each workout (static stretching).
- Weight Column: This column is for you to fill in each week. Start with a weight that challenges you to complete the target reps with good form. If you can easily complete the highest number of reps listed (e.g., 12 reps) for all sets, increase the weight slightly the following week. Form is always more important than the amount of weight.
- Progression (Weeks 1-8): Focus on Progressive Overload. Gradually increase weight, reps, sets, or intensity, or decrease rest time.
- Listen to Your Body: Stop if you feel pain. Take extra rest days if needed.
Workout Plan: Weeks 1-8
Monday: Upper Body Strength
| Exercise | Sets | Reps | Rest (between sets) | Notes | ||||
|---|---|---|---|---|---|---|---|---|
| Bench Press / Push-ups | 3 | 8-12 | 60-90s | Choose variation appropriate for strength | ||||
| Bent-Over Rows (DB or BB) | 3 | 8-12 | 60-90s | Keep back straight, pull towards hips | ||||
| Overhead Press (DB or BB) | 3 | 8-12 | 60-90s | Keep core tight, avoid excessive back arch | ||||
| Lat Pulldowns / Pull-ups | 3 | 8-12 | 60-90s | Use assisted machine or bands if needed | ||||
| Dumbbell Bicep Curls | 3 | 10-12 | 60s | Avoid swinging | ||||
| Triceps Pushdowns / Overhead Ext | 3 | 10-12 | 60s | Choose one based on equipment | ||||
| Progression Note: | Increase weight when you can comfortably complete 12 reps for all 3 sets with good form. | |||||||
Tuesday: Active Recovery
| Activity | Duration | Intensity | Notes |
|---|---|---|---|
| Walk (e.g., 6k) or Light Cycling/Yoga | 45-60 mins+ | Low | Focus on movement and recovery |
Wednesday: Lower Body & Core Strength
| Exercise | Sets | Reps / Time | Rest (between sets) | Notes | ||||
|---|---|---|---|---|---|---|---|---|
| Squats (Barbell or Goblet) | 3 | 8-12 | 60-90s | Focus on depth and form | ||||
| Romanian Deadlifts / Good Mornings | 3 | 8-12 | 60-90s | Feel the stretch in hamstrings, keep back straight | ||||
| Lunges (Walking or Static) | 3 | 10-12 / leg | 60s | Bodyweight or hold dumbbells | ||||
| Leg Press / Leg Extensions | 3 | 10-12 | 60s | Choose one based on equipment/preference | ||||
| Hamstring Curls | 3 | 10-12 | 60s | Control the negative (lowering phase) | ||||
| Calf Raises | 3 | 15-20 | 45-60s | Bodyweight or hold dumbbells, focus on full stretch | ||||
| Plank | 3 | 30-60s hold | 45s | Keep body in a straight line | ||||
| Leg Raises | 3 | 15-20 | 45s | Keep lower back pressed down | ||||
| Russian Twists | 3 | 15-20 / side | 45s | Bodyweight or hold light weight | ||||
| Progression Note: | Increase weight/duration when you can comfortably complete the upper rep/time range for all 3 sets. | |||||||
Thursday: Full Body Functional / Boxing HIIT
| Component | Details | Sets / Rounds | Work | Rest (in circuit) | Rest (between circuits) | Notes | ||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Warm-up | Light Cardio + Dynamic Stretches + 5 min Shadow Boxing | - | - | - | - | Prepare body for intense work | ||||||
| Circuit 1 | 1. Kettlebell Swings 2. Box Jumps / Squat Jumps 3. Burpees 4. Mountain Climbers | 3-4 | 45s | 15s | 60-90s | Focus on explosive power and maintaining pace. Choose jump variation suitable for you. | ||||||
| Circuit 2 | 1. Alt. Reverse Lunge + Knee Drive 2. Med Ball Slams / DB Ground-to-Overhead 3. Shadow Boxing (Intensity) 4. High Knees | 3-4 | 45s | 15s | 60-90s | Focus on intensity and full body engagement. | ||||||
| Finisher (Opt.) | Shadow Boxing / Heavy Bag Work | 3-5 | 60s | 30s | - | If time and energy permit | ||||||
| Core (Opt.) | E.g., Bicycle Crunches, V-Ups | 2-3 | 15-20 reps | 30s | - | Add if time permits | ||||||
| Progression Note: | Weeks 5-8: Increase intensity (more reps per 45s), increase work duration (e.g., 50s work / 10s rest), or add 1 more round to circuits. | |||||||||||
Friday: Full Body Strength (Compound Focus)
| Exercise | Sets | Reps | Rest (between sets) | Notes | ||||
|---|---|---|---|---|---|---|---|---|
| Deadlifts (Conventional/Sumo) | 3-4 | 5-8 | 90-120s | PRIORITIZE FORM. Start lighter, focus on technique. | ||||
| Squats / Leg Press | 3-4 | 5-8 | 90-120s | Focus on heavy but controlled lifts | ||||
| Bench Press / Incline DB Press | 3-4 | 5-8 | 90-120s | Choose one based on preference | ||||
| Overhead Press / Push Press | 3-4 | 5-8 | 90-120s | Push press allows leg drive for slightly heavier weight | ||||
| Bent-Over Rows / T-Bar Rows | 3-4 | 5-8 | 90-120s | Focus on pulling with back muscles | ||||
| Pull-ups / Weighted Pull-ups / Lat Pulldowns | 3-4 | 5-8 | 90-120s | Choose variation allowing 5-8 reps | ||||
| Progression Note: | Increase weight when you can comfortably complete 8 reps for all sets with good form. Consider adding the 4th set from Week 5 onwards. | |||||||
Saturday: Active Recovery
| Activity | Duration | Intensity | Notes |
|---|---|---|---|
| Walk (e.g., 6k) or Light Cycling/Yoga | 45-60 mins+ | Low | Focus on movement and recovery |
Sunday: Rest
| Activity | Duration | Intensity | Notes |
|---|---|---|---|
| Rest or Very Light Stroll | - | Very Low | Allow body to fully recover |